Pain
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Back pain is a common complaint during and shortly after pregnancy. With the advice below you should be able to avoid or mitigate it. If in doubt always consult your doctor.
- Pay attention to your posture. As your baby grows, your center of gravity shifts forward. Many women do not correct this shift properly, and arch the muscles in their lower back so as not to fall over. This can lead to back problems. Tighten your buttocks so that your hips tilt slightly forward and your stomach muscles are relieved. Pull your shoulders back and down, and stand straight and 'proud'.
- Tips for sitting and standing. Sitting: Put a support under your feet so that your legs are slightly higher than normal. Choose a chair that supports your back or place a small pillow behind your lower back. Change your position regularly. Standing: Avoid standing for a long time wherever possible. If you have to stand it is a good idea to have your legs alternately rest on a low stool.
- Sleep on your side, not on your back. Keep one or both knees bent. It can also help to keep a pillow between your knees and another under your stomach, or to use full-length pillows.
- Be careful lifting, even with light objects. Lift with your legs by squatting, never lift with your back. Know your limits and ask for help if you need it.
- Wear the right clothes. Wear shoes with low heels with good support of the bottom foot. Maternity pants with a low, supportive waistband or a separate maternity support belt will help you carry the weight better and relieve your back.
- Try heat, cold or a back massage. Put something warm against your back or warm your back with a nice long warm (not hot) bath. Some women find relief by alternately holding ice packs and warm cloths against the back. Back massage will help, so get your partner involved.
- Stay fit. Regular exercise will keep your back strong and can even relieve back pain. If your doctor does not object, you can for swim, cycle, or try walking.
- Try pelvic floor exercises. Kneel on your hands and knees with your head in line with your back. Pull your belly up, straighten up your spine. Hold this position for a few seconds, relax your belly and back. Repeat this five times.
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